10-31-19

Thomasville CrossFit – CrossFit

Default Warm-Up 1 (No Measure)

10 Reps Each

Wrist Circles (ea. direction)

Elbow Circles (ea. direction)

Shoulder Circles (ea. direction)

Bend and Reach

Torso Rotations

Hip Rotations

Leg Swings (Front,Back,Sides)

Ankle Rotations

Cossacks

Walking lunges

Spiderman Lunge

Run, Row, Rope 2 minutes.

This should be completed prior to the start of class.

Warm-up

Warm-up (No Measure)

2 Rounds

10x R/L plank circles

10 Sec Bottom Push-up hold

10x R/L DB Lunge Press

10m R/L Waiters Carry

Weightlifting

Metcon (9 Rounds for weight)

Total Weight

Shoulder Press

1-1-1

Push Press

3-3-3

Push Jerk

5-5-5
Rob Orlando in a similar workout

https://youtu.be/Zi_v8g9_ZCU